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Answered Questions:
• Coach, I'm trying to get faster for rugby next season. What should I be doing?! I've heard you need to run up hills and down hills to increase speed? Which is right? Please help! Tom

• Fraser I am curious - I watched Extreme Male Beauty and saw Tim use a lot of fancy gadgets, but did any of them actually work? Also, were you pretty disappointed when he returned to the "old Tim" when the show was finished? Jill

• Fraser, I'm loving the new website and very excited about the new programme - thanks! I have one question. When doing box jumps should I keep my arms out of the movement of should I swing them? Scott

• How do I get bigger arms! I have been training them for 6 months now and they will not grow! Greg






Coach, I'm trying to get faster for rugby next season. What should I be doing?! I've heard you need to run up hills and down hills to increase speed? Which is right? Please help! Tom  ^

Answer:

Tom,

As I don't know what your pre-season training looks like I can only tell you what you need to do to get faster. It's simple really.

The three ways of making you run faster:

1.    Increasing your stride length

2.    Improving your technique

3.    Increasing your stride frequency

I have put these in order of importance. So how do you do it?

1.    You will need to work on strength and flexibility. This will have a big effect on your times and I believe is the easiest to train and monitor. If you get this right you will cover more ground in fewer steps. Further, if you get stronger your technique should improve.

 

2.    I'm not a sprinting coach, but I find most rugby players pump their arms too much and don't swing their shoulders enough. Remember - it's not a curling competition!

 

3.    This is the hardest to train as you need the exact right gradient. If you run down a hill that's to steep you will put on the brakes whether you know it or not. I'd recommend getting stronger and improving flexibility and you will see huge gains.

 

Keep me updated with it, and let me know if you need more help.

 

Good luck,

 

FM







Fraser I am curious - I watched Extreme Male Beauty and saw Tim use a lot of fancy gadgets, but did any of them actually work? Also, were you pretty disappointed when he returned to the "old Tim" when the show was finished? Jill   ^

Answer:

I don't believe any of the gadgets worked. In fact, I saw one episode where Tim was using a 'chest expander'. I couldn't help but laugh as what he thought was working his chest was actually working his back. In fact it's a move I programme for some warm ups called band pull-a-parts, it's great for activating the scap stabilisers but not so much for chest growth!

To answer your second question, no I wasn't disappointed at all. This is because Tim never did go back to being his old self. In the beginning Tim was carrying way too much body fat and was probably the weakest client I've taken on. During the programme Tim's attitude couldn't have been better as he did everything I asked. That being said, the show is called Extreme Male Beauty and so we did have to go extreme sometimes because we only had eight weeks to transform his body. Tim got so into exercising he became a little obsessed with it and other areas of his life started to suffer.

Now that it's all over Tim has got it exactly right. He is training sensibly, eating sensibly, yet enjoying family life and a busy social calendar! Tim definitely didn't go back to being the boozed-up junk-food junkie that he was before. Just like each FMT client, he enjoys his food at the right times, trains well and enjoys all aspects of his life.

FM

 

 







Fraser, I'm loving the new website and very excited about the new programme - thanks! I have one question. When doing box jumps should I keep my arms out of the movement of should I swing them? Scott  ^

Answer:

Hi Scott,

Thanks for your comments. Yeah your new programme is a tough one, and yes I want you to use your arms in the box jump movement.

Some coaches will teach you to keep all the emphasis on the legs by taking your arms out of the movement; however, I always coach the opposite.

The faster you tear back your arms and propel yourself up then the higher you can jump; couple this with the fact that a lot of athletes get tested on the vertical jump and you'll realise that this movement needs to be performed with arms swinging as it allows you to jump higher and in-grain motor patterns.

It's more natural for the kinetic chain. In certain sports, such as rugby, players must accelerate into tackles in order to win the impact. In an ideal tackle a player will step into the contact zone and tear his arms backwards before throwing his body forward and hitting the opposing player.

Happy swinging,

 

FM 

 







How do I get bigger arms! I have been training them for 6 months now and they will not grow! Greg  ^

Answer:

Greg,

It really depends on what you have been doing. It sounds like you need to train differently. First try switching things up. For example, you might be doing 8-12 reps of barbell curls but what is your three rep max on close grip chin ups?

 

Remember your body is an adaptive organism! Do not let it get too used to any training protocol.

 

FM






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